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Scugog Citizen -- Tuesday, June 13, 1995 -- 11 A healthstyles deb mcdonald Nutrition experts quote 30% as the ideal number that we should aim for in limiting our fat intake from our total calories. For weight-watchers to aim around 15% to 20% seems to work well. A diet too restrictive in fat will not be one that you would want to stay with for any great length of time. Figuring fat grams is not difficult to do, as many of us are finding out. Each gram of fat is equal to 9 calories. Multiply fat grams by 9, then divide that number by the total calories to get the percentage of calories from fat. But don't become overly obsessed if you do eat something higher in fat from time to time. This percentage of fat in you® diet refers to the overall course of a day or a week. Some updated tips to reduce fat in your diet include: * Using butter-flavoured cooking spray. A quick spray on your hot-air popped popcorn provides a great low-fat treat or try it on your corn on the cob Also lightly spraying your skillet when browning or in a casserole dish 'making serving easier & cleanup quicker. * Using eggs in moderation perhaps on the average of three to four times a week. If you choose to use egg substitute, the finished product will turn out just fine. If you like the look, taste & feel of hard-boiled eggs in salads but haven't been using them because of the cholesterol in the yolk, a couple of alternatives would be: 1) Pour an 8 oz. carton of egg substitute into a medium skilled sprayed with cooking spray. Cover skillet & cook over low heat until substitute is just set about 10 minutes. Remove from heat & let sit, still covered for another 10 minutes. Uncover & cool completely. Chop set mixture. This will make about 1 cup of chopped egg. 2) Even easier is to hard-boil "real eggs" toss the yolk away and chop the white. *In most recipes calling for egg substitutes you can use 2 egg whites in place of the equivalent of egg substitute. You may think it wasteful & non economical to discard the egg yolks but take a look at the price on the egg substitute package (which generally has the equivalent of 4 eggs in it), then look at the price of a dozen eggs, from which you will get the equivalent of 6 egg substitutes! * Anytime you are browning ground meat for a casserole & want to get rid of almost all the excess fat, just place the uncooked meat loosely in a plastic colander, & set the colander in a glass pie plate. Place in microwave & cook on high - for about 5 minutes (depending on the amount being browned), stirring often. "2/3 cup nonfat dry milk powder ---- * In many pies & puddings, you may use non-fat dry milk powder & water instead of skim milk. You can mix 2/3 cup powdered milk & 1- V2 cups water or liquid which will give you the nutrients of 2 cups of mi', out less liquid, with the end result being much creamier in consistency. Also a recipe can set fasfer. You can also make your own "sour cream" by combining 3/4 cup plain fat- free yogurt with 1/8 cup nonfat dry milk powder. The dry milk stabilizes the yogurt & keeps the whey from separating. It also cuts the tartness of the yogurt & increases the calcium content of the product. * Another technique for producing an alternative "sour cream" is to place 1 cup plain fat- free yogurt in a sieve lined with a coffee filter & place this over a small bowl. Refrigerate for about 6 hours. To stabilize yogurt when cooking or baking with it, just add 1 teaspoon cornstarch to every 3/4 cup yogurt. Cool-Down Cottage Cheese Salad 3/4 cup plain fat-free yogurt 2 cups low-fat cottage cheese 1 cup crushed pineapple, drained 1 cup mandarin oranges, drained 1 cup Cool Whip Lite 1 (4 serving) package sugar-free orange gelatin In a large bow! combine yogurt & milk powder. Stir in cottage cheese. Add fruit & Cool Whip Lite. Sprinkle gelatin over top. Gently stir to combine Cover & refrigerate for about 4 hours or more. Serves 8; each serving approx. 103 calories, 1 g. fat. _ Week y Worship Rev. John Benschop 593 Alma St. Port Perry (1 block south on Old Simcoe Rd., 4. Offi7A. West on Alma St.) IN B-I-B-L-E asic |nstructions Before Leaving Earth Reading IT prevents TROOTH (truth) decay. Come and get yours FREE at V.C.C. (Victory Christian Centre) 985-1346 Come and See Us. We are "Here to Serve You. Saturday Kids Club - 9:45 AM Sunday School - 9:45 AM. 11:00 A.M, - Praise & Worship Service Children's Church during service 6:30 p.m. Prayer 7:00 P.M. Evening Worship Service Training for Life - Tuesday, 7:30 p.m. Youth Tuesday - 7:30 p.m. Transportation available EVERYONE WELCOME URN RY How you can Investigate THE BAHA'l FAITH! Attend: Information Meetings Every Sunday evening 8-10 p.m. 1667 King St. Prince Albert Call: 985-9339 or 985-4582 or Call: 1-800-433-3284 Borrow: books from Scugog Memorial Public Library Watch: Baha'i Perspective - 1st Wednesday of month onVision TV Write: Baha'is of Scugog Box 1153, Port Perry LOL 1A9 HOPE CHURCH CHRISTIAN REFORMED FELLOWSHIP 14480 Old Simcoe Rd. Prince Albert, Ontario Rev. Ken Van Schelven 985-1014 Song Service: 9:50 a.m. Worship Service:11 10:00 a.m. Coffee & Fellowship: 11:15 a.m. Worship Service: 7:00 p.m. . Nursery and Sunday School provided The Rev'd Roy Shepherd, Interim S. John's, Church St., Blackstock Sunday, June 18: 9:30 a.m. Morning Prayer 266 North St, Port Perry Sunday, June 18: 8:00 am: Said Eucharist 11:15 a.m.: Holy Communion AND PRIN ALBERT UNITED CHURCH Rev. Robert J. Le Page EMMANUEL | Dh (O[O 1) WAV (613104 1{0)} 1680 Reach St., Port Perry; 985-4441 Rev. Dean Bursey, Senior Pastor Sunday Services: 9:45 a.m. - Sunday School 11:00 a.m - Worship Service ("Super Kid's Church") 6:30 p.m. - Evening Service Tuesday 7:00 a.m. - Men's Study Wednesday 7:00 p.m. - Kids Choir, Youth Ministry & Bible Studies Friday 7:00 p.m. - Ministry Night and Youth Events PROGRAMS FOR THE WHOLE FAMILY Old Fashioned Church Picnic' Saturday, June 24: 1-7 p.m. at Palmer Park Everyone Welcome PORT PERRY BAPTIST CHURCH SUNDAY SERVICES 9:45 a.m. Sunday School 11:00 + 6:30 p.m. Worship - Jr. Church and Junior Worship - THURSDAY - 7 p.m. 10:00 A.M. in Port Perry Bible Study & Prayer Meeting United Church Sidewalk Youth - 7:30 p.m. 11:30 AM. - Prince Albert FRIDAY - 7:30 p.m. Morning Worship Jr. & > Youth Nursery. Care always availabl E in both Churches Nursery pend Old fashioned church Gone are the days when sister Sue would agonize over what to pack in her picnic for the Church Social with dreams that Fred the Drygoods Merchant would bid on her basket. Gone, too, seem to be the days when children spoke respectfully to their elders, when we dared to leave our homes unlocked. It doesn't take a whole lot of intelligence to recognize the fact that change doesn't always mean progress. When things change and people recognize that they've lost some wonderful things along the way, it's time to pause and consider how to redeem things of value. Churches were long respected as sources for teaching the value system of our society before secularism claimed preeminence and families began to fall apart and crime in our town began to hit crazy heights. In an effort to reclaim the fun, stability, community solidarity and strengths of the past, the Port Perry waterfront park will be the scene of a huge old fashioned Church picnic on Saturday, June 24th, from 1to 7P.M. The Port Perry churches have gotten together to provide a DHS Health Care Service LOCALLY OWNED AND OPERATED SINCE 1978 FA Sleombe od ® In-home Foot Care HOMEMAKER SERVICE ® Light Housekeeping @® Meal Preparation ® Personal Care @ Care Giver Reliel 24 HOURS 7 DAYS per WEEK Mamber ONTARIO HOME HEALTH CARE PROVIDERS' ASSOCIATIONS OSHAWA . Toll Free 1-800-461-6756 picnic fantastic afternoon of music, entertainment, fun and free popcorn, hot dogs, refreshments and 'coffee for everyone who can come. All of the ministers have promised to save the preaching for Sunday when they hope the picnic revellers will accept their invitations to attend the churches of their choice. At about 2:30 P.M. halfway through the afternoon, there will be an incredible water skiing exhibition featuring professional skiers at the Port Perry waterfront. Free musical concerts will feature country gospel groups, the Emmanuel Praise Band, Heather McCullough and a massive choir composed of the Port Perry churches under the direction of Bev Foster. Children and adults alike will have a great time with all of the games, races and crazy antics planned. If you plan to attend, a phone call to Kim at 985-4441 would be appreciated However, if spontaneity is your thing, come, along and bring your family even if you haven't called. Don't forget your lawnchair and your smile! Supply Co. COLOSTOMY, ILEOSTOMY, UROSTOMY APPLIANCES 31 Years Experience Now Located in Scugog 15501 East 1/4 Line, Nestieton (905) 986-1164 or Toll Free 1-800-371-0163 Pickup or 1-2 Day Delivery Service v wv VILLAGE | STITCHERY Alterations & Repairs To All Types of Clothing 1621 KING ST, PRINCE ALBERT Barb Mcintyre | 985-2269 Fine Ladys' Clothiers Romantic fashions with timeless elegance! Suttles & Seawnds Susan Bristol. fagies tye Howard Woll & Joseph Dibtol © WEEKLY SPECIALS 57 Baldwin St., Hwy. 12» 655-3474 Mon. to Wed 930 - SW Thurs. & Fri. 9.30 - 8.00, Sat. 9:30 - 5.00 Tucked away mn the quaint village of Brooklin, only 10 min north of Whithy " OVER 6000 SQ.FT. Er Furniture, Appliances, TV, VCR and more! All at Guaranteed Low Prices! OVER 2000 SAMPLES * HOMESTEAD by Ballard & Carnegie HWY. 7A EAST - PORT PERRY 985-2451 or 985-2157 2. Free Delivery B installation @ Easy Credit Terms 3 FAMOUS Levolore 74 BLINDS VERTICALS * VENETIANS PLEATED SHADES